Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Cowpeas	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	21% 27g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11% 6.15g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Cowpeas	Recommended Dietary Allowance
Calcium	10% 101mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	25.8% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	38.8% 581mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Canned Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Canned Cowpeas:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 14.9 times more Vitamin C than Canned Cowpeas.
• While 7 oz of Canned Common Cowpeas contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Cowpeas provide similar amounts of Vitamin B2 per seven ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Canned Cowpeas:

• 7 ounces of Boiled Spears Frozen Broccoli have 2.6 times more Calcium than Canned Cowpeas.
• While 7 oz of Canned Common Cowpeas contain 2.7 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 12.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Cowpeas contain similar levels of Manganese, Potassium, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Common Cowpeas contain 2.8 times more Energy, 2.1 times more Omega 3, 2.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Cowpeas offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in seven ounces.